Category: Beyond the Whiteboard
CrossFit Games Open 20.5
CrossFit Games Open 20.5
For time, partitioned any way:
40 Muscle-ups
80 Row Calories
120 Wall Balls (20#/14#)
Time cap: 20 minutes
*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed
* Break up reps however you like
* Tiebreak time is ONLY when you complete both the 80 calories and 120 wall balls, so prioritize how to achieve that before the time cap
* Rower monitor MUST reset each time you return to rower
* Post total reps completed and ONLY enter tie break if you completed all row and WB reps
CrossFit Games Open 20.5 – Scaled
For time, partitioned any way:
40 Pull-ups
80 Row Calories
120 Wall Balls (14#/10#)
Time cap: 20 minutes
*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed
Photo by @robcwilson
Friday Night Lights is here for 20.5! The Open will wrap up with a new format of “choose your own adventure” style workout. This fun one involves strategy and “CrossFit math”. There’s no wrong way to do this but there are certainly “more right” ways to tackle it.
Workout Description & Scorecard
20.5 Requires Some Strategy…So Here are 33 Strategy Videos
Push Jerk 3-3-3 & E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Every 2 mins for 18 mins do:
Row 150m/125m
10 Alternating Dumbbell Snatches (50#/35#)
5 Lateral Burpee Over Dumbbells
Push Jerk 3-3-3
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch 2-2-2-2 & 7 RFT: Power Snatches, AbMat Sit-ups and Double Unders
Hang Squat Snatch 2-2-2-2
Hang Squat Snatch 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Power Snatches, AbMat Sit-ups and Double Unders
7 rounds for time of:
7 Power Snatches (75#/55#)
14 AbMat Sit-ups
21 Double Unders
Back Squat: 2-2-2-2 & AMRAP 15 mins: Run, Back Squats and Box Jumps
Back Squat: 2-2-2-2
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* If you performed pistols and your knee(s) are sore sub deadlifts or push press and skip squats (or go very light).
AMRAP 15 mins: Run, Back Squats and Box Jumps
Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)
Bench Press 1-1-1-1 & AMReps 8 mins: Rows and Burpee Pull-ups
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 8 mins: Rows and Burpee Pull-ups
As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up
* Scale to burpee jumping pull-up max reps
Photo by @robcwilson
Advanced RX: EMOM for 10 mins: Dumbbell Squat Snatch & AMRAP 12 mins: Muscle-ups, Medicine Ball Sit-ups and Wall Balls
Advanced RX Class:
EMOM for 10 mins: Dumbbell Squat Snatch
2 Dumbbell Squat Snatches, pick load
Every 1 min for 10 mins.
* Alternate arms (1 each arm on the minute for 10 mins)
Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups
Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups
As a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
30 Pull-ups
30 Partner Wall Balls (20#/14#)
30 Med Ball Sit-ups (20#/14#)
* As a team of 2 complete AMRAP alternating work/rest on the PU and Sit-ups. Run together. WB are alternating throws between partners.
Photo by @robcwilson
Advanced RX: EMOM for 10 mins: Dumbbell Squat Snatch
Advanced RX: EMOM for 10 mins: Dumbbell Squat Snatch
2 Dumbbell Squat Snatches, pick load
Every 1 min for 10 mins.
* Alternate arms (1 each arm on the minute for 10 mins)